Workout of the Day

Sunday, June 14th 2020

Functional Bodybuilding Warm-up:2 Sets8/side Rotating Bird Dogs8/side Figure 4 to Pigeon8/side Rotational Curtsy Squat8 Beast to Push-ups A1) Kang Squat: 8-10 RepsA2) Half-Kneeling Arnold Press: 8-10 Reps/arm Rest 90sec x 3 Sets B1) Single Leg Bent Over Row: 8-10 Reps/sideB2)… Read more »

Saturday, June 13th 2020

Warm-up1 minute couch stretch/side50 high knees + 50 butt kicks2x30 sec wall sit with arms locked out overhead8-10 perfect stretch to active pigeon stretch/leg10 feet together/arms overhead squats5 pushup to downward dog Minimal Equipment 8am https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09 Bodyweight 10am https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09 Minimal… Read more »

Friday, June 12th 2020

Warm-up10/side single leg RDLS5/side half turkish get up (to half kneeling position) w/db or light object10 arch ups (go from laying on your stomach to a superman/arch hold position and then back to the ground)20 alternating lunges60 jumping jacks Minimal… Read more »

Thursday, June 11th 2020

Warm-up2x10 plank tuck jumps10 scap pushups10 cossack squats10 PVC pipe/broomstick/jumprope pass throughs + 10 OH squats Minimal Equipment WOD A) 3 rounds of:15/side gorilla rows5 pushups + 5 diamond pushups + 5 wide pushups15/side db glute bridge floor pressThen3 rounds… Read more »

Wednesday, June 10th 2020

Warm-up 2×10 bear crawls steps forward + 10 backward 10 alt perfect stretch w/ knee extension10 single leg glute bridges/leg10 bent over rows + 5 tempo strict presses Minimal Equipment 8am https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09 Bodyweight 10am https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09 Minimal Equipment @ 4pm https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09… Read more »

Monday, June 8th 2020

Warm-up 1 minute jump rope2 rounds of:10 dead bugs5 leg swing into reverse lunge5 pushup to 2 ankle taps10 kang squats Minimal Equipment 8am https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09 Bodyweight 10am https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09 Minimal Equipment WOD @ 4pm https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09 Minimal Equipment WOD 5 rounds of:30… Read more »

Sunday, June 7th 2020

Functional Bodybuilding Warm-up:2 Sets5 Elbow Plank + Extended Plank + Army Crawler10 Glute Bridge to Sit-up15 Hollow Knee to Chest  A1) Glute Bridge Bench Press: 10-12 Reps/armA2) Seated Good Morning: 10-12 Reps; Rest 90sec x 3 sets B1) Upright Row:… Read more »